STARKIST LOW SODIUM ALBACORE WHITE TUNA earns a FoodScore of 70/100 (Good), primarily driven by its **high protein content** and minimal processing.
This STARKIST product scores 70/100, indicating a good nutritional profile.
It provides 22.97g of protein per 100g, a significant nutritional strength.
The product contains 95mg of sodium per 100g, classifying it as low sodium.
As a NOVA class 2 food, it is less processed than many other prepared options.
It offers 51% DV of Vitamin B12, contributing to essential bodily functions.
Scores +24 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
22.97g
46% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
95mg
4% of Daily Value
+
What it brings to the table
Protein (23.0g)+10
Micronutrients (Vitamin B12)+2
Minimally processed (NOVA 2)+8
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 70
STARKIST LOW SODIUM ALBACORE WHITE TUNA achieves a FoodScore of 70/100, placing it in the 'Good' category. This score is largely due to its impressive protein content, providing 22.97g per 100g, which earns a significant bonus. The product also receives a bonus for its Vitamin B12 content, contributing 51% of the Daily Value per 100g. Furthermore, its classification as a NOVA class 2 food, meaning it consists of processed culinary ingredients, contributes positively to its score by indicating minimal processing compared to ultra-processed foods. The ingredient list, featuring WHITE TUNA, WATER, and VEGETABLE BROTH, is straightforward and lacks common additives that often incur penalties. Notably, it contains 0g of added sugar and a low sodium content of 95mg per 100g, aligning well with dietary guidelines. Compared to a home-cooked version using whole ingredients, this product offers a convenient, nutritionally similar option without significant trade-offs in terms of processing or undesirable ingredients.
Health benefits
What the nutrients in starkist low sodium albacore white tuna actually do for you, grounded in established dietary science.
Excellent Source of Protein
This STARKIST tuna is an excellent source of lean protein, providing 22.97g per 100g. Protein is crucial for muscle repair, growth, and overall satiety, helping you feel full and satisfied after meals. Incorporating high-protein foods like this can support weight management and help maintain muscle mass, especially important for active individuals or those aiming to control their caloric intake. The protein in tuna is also a complete protein, meaning it contains all essential amino acids.
Rich in Vitamin B12
STARKIST LOW SODIUM ALBACORE WHITE TUNA is a significant source of Vitamin B12, contributing 51% of the Daily Value per 100g. Vitamin B12 is essential for nerve function, red blood cell formation, and DNA synthesis. Adequate intake of B12 supports energy metabolism and can help prevent fatigue. For individuals who may have difficulty absorbing B12 from other sources, or those looking to boost their intake, this product offers a convenient and bioavailable form of the vitamin.
Low in Sodium
With only 95mg of sodium per 100g, this product is classified as low sodium, making it a suitable option for individuals monitoring their sodium intake. Reducing dietary sodium is important for maintaining healthy blood pressure and reducing the risk of cardiovascular disease. The inclusion of WATER and VEGETABLE BROTH instead of higher-sodium brines helps keep the sodium content down, offering a healthier alternative to many other canned tuna products.
STARKIST LOW SODIUM ALBACORE WHITE TUNA earns a FoodScore of 70/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
Canned tuna is a versatile and convenient pantry staple, commonly consumed in the US as a quick meal or snack. It's often used in sandwiches, salads, or mixed into casseroles. A typical serving size is 2.6 ounces, which is about half a can.
Combine with chopped vegetables like celery, bell peppers, and onions for a nutrient-dense tuna salad.
Use as a protein topping for green salads or whole-grain crackers to enhance satiety.
Mix with a small amount of avocado or Greek yogurt instead of mayonnaise for a healthier fat profile.
Incorporate into pasta dishes or rice bowls for a quick and lean protein source.
Things to keep in mind
This product contains WHITE TUNA, which is a common allergen. Individuals with fish allergies should avoid this product. While albacore tuna is generally safe, pregnant women and young children should be mindful of mercury levels in fish and consult dietary guidelines for recommended intake frequencies. The ingredient list is minimal, with no artificial colors, flavors, or preservatives that typically raise concerns. The use of VEGETABLE BROTH is generally well-tolerated and serves to enhance flavor without adding significant sodium or undesirable ingredients.
Is STARKIST LOW SODIUM ALBACORE WHITE TUNA healthy?
Yes, STARKIST LOW SODIUM ALBACORE WHITE TUNA is considered a healthy choice, earning a FoodScore of 70/100. It is an excellent source of protein and Vitamin B12, and its low sodium content makes it suitable for heart-healthy diets. The minimal processing also contributes to its positive nutritional profile.
How does STARKIST LOW SODIUM ALBACORE WHITE TUNA compare to other canned tuna brands?
Compared to other canned tunas, such as Bumble Bee Solid White Albacore in Water, STARKIST LOW SODIUM ALBACORE WHITE TUNA stands out for its explicitly low sodium content. While many brands offer similar protein levels, this SKU specifically targets reduced sodium, which is a key differentiator for those managing blood pressure. Always check the nutrition facts panel for specific sodium and fat content when comparing.
What is 'WHITE TUNA' and is it different from 'light tuna'?
WHITE TUNA, specifically albacore, refers to a larger species of tuna with lighter flesh and a milder flavor. 'Light tuna' typically comes from skipjack or yellowfin tuna, which have darker flesh and a stronger flavor. Nutritionally, both are good sources of protein, but albacore (white tuna) generally has a higher omega-3 fatty acid content and a slightly firmer texture.
What is a recommended portion size for this tuna?
The recommended serving size for STARKIST LOW SODIUM ALBACORE WHITE TUNA is 2.6 ounces, which is approximately half a can. This portion provides a significant amount of protein and B12. While it's a healthy food, consuming it in moderation as part of a varied diet is always recommended, especially considering potential mercury levels in tuna.
Can I use this tuna for meal prepping?
Yes, this tuna is an excellent option for meal prepping due to its convenience, long shelf life, and nutritional benefits. You can prepare tuna salads, wraps, or incorporate it into pasta dishes ahead of time. Ensure proper refrigeration for prepared meals to maintain food safety and freshness.